MINERALS

Dietary
Function dietary deficiency excess
element
sources

Sweet potato,
tomato, potato,
A systemic electrolyte and
beans, lentils,
is essential in
Potassium dairy products, hypokalemia hyperkalemia
coregulating ATP with
seafood,
sodium
banana, prune,
carrot, orange[20]

Table
Needed for production of
salt (sodium
hydrochloric acid in the hypochloremi
Chlorine chloride) is the hyperchloremia
stomach and in cellular a
main dietary
pump functions
source.

Table salt
A systemic electrolyte and (sodium chloride,
is essential in the main
Sodium hyponatremia hypernatremia
coregulating ATP with source), sea
potassium vegetables, milk,
and spinach.

Dairy products,
eggs, canned
fish with
Needed for muscle, heart
bones (salmon,
and digestive system
sardines), green hypocalcaem
Calcium health, builds bone, hypercalcaemia
leafy ia
supports synthesis and
vegetables, nuts, 
function of blood cells
seeds, tofu,
thyme, oregano,
dill, cinnamon.[21]

Phosphorus A component of bones Red meat, dairy hypophospha hyperphosphate

(see apatite), cells, in foods, fish, temia mia
energy processing, in DNA poultry, bread,
and ATP (as phosphate) rice, oats.[22][23] In
and many other functions biological
contexts, usually
seen
 Dietary
Function dietary deficiency excess
element
sources

as phosphate[24]

Spinach, legume
hypomagnes
Required for s, nuts, seeds,
emia, hypermagnesemi
Magnesium processing ATP and for whole grains,
magnesium a
bones peanut butter,
deficiency
avocado[25]

Required for many proteins

Meat, seafood,
and enzymes, iron iron overload
Iron nuts, beans,
notably hemoglobin to deficiency disorder
dark chocolate[26]
prevent anemia

Pervasive and required for Oysters*, red

several enzymes such meat, poultry,
zinc
Zinc as carboxypeptidase, liver nuts, whole zinc toxicity
deficiency
alcohol dehydrogenase, grains, dairy
and carbonic anhydrase products[27]

Grains, legumes,
A cofactor in enzyme functi seeds, nuts, manganese
Manganese manganism
ons leafy vegetables, deficiency
tea, coffee[28]

Liver, seafood,
Required component of
oysters, nuts,
many redox enzymes, copper
Copper seeds; some: copper toxicity
including cytochrome c deficiency
whole grains,
oxidase
legumes[28]

Required for synthesis of

thyroid Seaweed
hormones, thyroxine and trii (kelp or kombu)*, iodine iodism Hyperthyr
Iodine odothyronine and to grains, eggs, deficiency oidism[30]
prevent goiter: iodized salt[29]

 Iodine in biology
 Dietary
Function dietary deficiency excess
element
sources

Involved in glucose and

Broccoli, grape
lipid metabolism, although
juice (especially
its mechanisms of action in Chromium
Chromium red), meat, Chromium toxicity
the body and the amounts deficiency
whole grain
needed for optimal health
products[33]
are not well-defined[31][32]
The oxidases xanthine
Legumes, whole molybdenum molybdenum
Molybdenum oxidase, aldehyde oxidase,
grains, nuts[28] deficiency toxicity[35]
and sulfite oxidase[34]
Brazil nuts,
Essential to activity seafoods, organ
selenium
Selenium of antioxidant enzymes meats, meats, selenosis
deficiency
like glutathione peroxidase grains, dairy
products, eggs[36]
Required in the
synthesis of vitamin
B12, but
because bacteria 
are required to
synthesize
the vitamin, it is
Cobalt usually Cobalt poisoning
considered part
of vitamin B12 which
comes from
eating animals
and animal-
sourced foods
(eggs...)